8 Eastman Street Cranford NJ 07016...908-272-7400

News / Events

KOA Nation mark your calendars for Thursday, July 23rd. We will be having a Yoga session in the back gym from 7-8 p.m. The targeted areas will be hips and shoulders and how we can open them up to be more efficient and just to feel better overall! If this is something you want to see more often at CrossFit KOA, make sure you are there! Bring your yoga mat.
We will have open gym following the yoga session from 8-9:15.

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Yoga Class

KOA Nation mark your calendars for Thursday, July 23rd. We will be having a Yoga session in the back gym from 7-8 p.m. The targeted areas will be hips and shoulders and how we can open them up to be more efficient and just to feel better overall! If this is something you want to see more often at CrossFit KOA, make sure you are there! Bring your yoga mat.
We will have open gym following the yoga session from 8-9:15.

Looking to improve your fitness level and get stronger. Stop in for a free trial class on Saturday at 9am. Please arrive around 8:45am.

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Free Trial Class

Looking to improve your fitness level and get stronger. Stop in for a free trial class on Saturday at 9am. Please arrive around 8:45am.

This Friday, July 3rd we will have one Team WOD at 10 a.m. That will be the only class that day. We will be closed on Saturday, July 4th. Challenge yourself and sign up for the Firecracker 4 Miler at Nomahegan Park. http://www.cranfordjaycees.com/firecracker_road_race. We will have our regular schedule on Sunday. Have a great 4th!

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Today is Coach Diego's last day at KOA. We are very sad to lose such an amazing coach but excited and proud for his desire to serve our country. Pete and Bernadette have graciously offered their home for a going away party. It will be in the afternoon on May 30th. We will post more details soon.
 
Coach Diego had a few words he wanted to share with KOA Nation as he gets ready to leave us (for now) and join the U.S. Navy -
 
I remember thinking that it would be hard to say goodbye ... and I was right.. it is hard.
 

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Farewell Coach Diego

Today is Coach Diego's last day at KOA. We are very sad to lose such an amazing coach but excited and proud for his desire to serve our country. Pete and Bernadette have graciously offered their home for a going away party. It will be in the afternoon on May 30th. We will post more details soon.
 
Coach Diego had a few words he wanted to share with KOA Nation as he gets ready to leave us (for now) and join the U.S. Navy -
 
I remember thinking that it would be hard to say goodbye ... and I was right.. it is hard.
 
Yet I consider myself fortunate to have met such a special group of people, I would never have realized how connected I would be to such a warm community. Many times I have been humbled by the kindness of your hearts. This is what makes saying goodbye so hard!
 
As I write this, I remind myself that farewells are not forever, nor are they the end. They are simply words to say that I will miss you folks dearly and that I will remember you fondly.
 
Although we may be separated by time and distance in the interim, nothing will diminish the wonderful footprints that you all have left in my heart and the memories that will always play in my mind.
 
I wish you all happy adventures, tons of PRs, amazing experiences and the journey of a lifetime.
 
Richard Bach says, "Can miles truly separate you from friends? If you want to be with someone you love ... aren't you already there?"
 
And so it is ... and always will be with you guys as I carry you always close to my heart.
 
If I taught you guys nothing else please remember this: Fear is a liar. It does not exist anywhere else but in your minds. It is never too late or too early to be whatever you want to be. There's no time limit. Start whenever you want. You can change or stay the same. There are no rules to this thing. You can make the best or the worst of it. The choice is always yours! I hope you make the best of it. I hope you choose to seek after the things that startle you. I hope you choose to attempt things you've never attempted before. I hope you choose to meet all your challenges head on. I hope you live a life you're proud of, and if not, I hope you choose to have the courage to start all over again.
 
Until the next time we gather, my lovely Koa family, farewell for now.

School Spring Break is over and the women of CrossFit KOA are working hard. Interested in some "you time" or improving your fitness? Then come in for a free trial class on Saturday or email us to participate in a free trial of our Women's only CrossFit class.
Check out a video of the Women's Class in action.

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Wednesday, April 8th will be "Bring a Friend Day" at CrossFit KOA. Bring a friend or family member in to workout with you or to just see what you do each day.

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"Bring a Friend Day"

Wednesday, April 8th will be "Bring a Friend Day" at CrossFit KOA. Bring a friend or family member in to workout with you or to just see what you do each day.

Due to the growing popularity of the CrossFit Lite class, the 6:45pm class on Tuesday will now be CrossFit Lite. Monday, Tuesday and Wednesday at 6:45pm will be CrossFit Lite. We also added one more Women's only class on Thursday at 8:45am. CrossFit Lite does not mean an easier CrossFit workout, they are still intense and hard just a little different.

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Schedule Updates

Due to the growing popularity of the CrossFit Lite class, the 6:45pm class on Tuesday will now be CrossFit Lite. Monday, Tuesday and Wednesday at 6:45pm will be CrossFit Lite. We also added one more Women's only class on Thursday at 8:45am. CrossFit Lite does not mean an easier CrossFit workout, they are still intense and hard just a little different.

Beginning on  Monday, February 16th we will now have a CrossFit Lite class on Monday and Wednesday at 6:45pm in the back gym. The class is a CrossFit workout but does not use the more technical Olympic lifts, the clean and jerk and the snatch. In general the WOD's are longer in duration and use lighter to medium weights . The class still includes a strength element followed by a WOD.

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New CrossFit Lite Class

Beginning on  Monday, February 16th we will now have a CrossFit Lite class on Monday and Wednesday at 6:45pm in the back gym. The class is a CrossFit workout but does not use the more technical Olympic lifts, the clean and jerk and the snatch. In general the WOD's are longer in duration and use lighter to medium weights . The class still includes a strength element followed by a WOD.

4:15pm will be the last class on Monday  1/26.
KOA will be closed on Tuesday 1/27

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BLIZZARD UPDATE

4:15pm will be the last class on Monday  1/26.
KOA will be closed on Tuesday 1/27

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